WOD

07.12.19

TEAM WOD of 2

3’ ON , 1’ OFF x 10  Alternating Intervals A & B (5 EACH)- switching every round with partner

A.

2 Strict Pull Ups

4 clapping or regular Push Ups

6 KB Weighted Jump Squat @24/16kg

B.

6 Alternating Arm DB Snatch @45/25lbs

6 M / 4 W Calories Bike or Row

6 Tuck Crunch

TEAM WOD of 2

3’ ON , 1’ OFF x 10  Alternating Intervals A & B (5 EACH)- switching every round with partner

A.

2 Strict Chin Ups

4 clapping or regular Push Ups

6 KB Weighted Jump Squat @16/8kg

B.

6 Alternating Arm DB Snatch @30/20lbs

6 M / 4 W Calories Bike or Row

6 Tuck Crunch

TEAM WOD of 2

3’ ON , 1’ OFF x 10  Alternating Intervals A & B (5 EACH)- switching every round with partner

A.

1 Strict Pull Ups

2  Push Ups

4 Jump Squat 

B.

4 Alternating Arm DB Snatch 

4 M / 3 W Calories Bike or Row

4 Tuck Crunch

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